Chronic Pain
February 10, 2020
Pain is as Individual as The Person Experiencing It
Pain means different things to different people, in different contexts, and based on different experiences. Acute, short-lived pain following a traumatic injury, in many cases heals. The pain that becomes increasingly hard to live with and manage, is the pain that has persisted month after month and often year after year, particularly when the source often can’t be diagnosed.
Living with chronic pain is almost a disease Its self. It slowly and progressively eats away at you, your
confidence, self- worth, and independence. It can consume your life and thoughts, often alienating you from your friends and family even your workplace. Living with pain is exhausting, lack of sleep, anxiety and depression often go hand in hand with pain, which in turn can lead to anger and frustration and problems with your relationships at home and with yourself.
And the physical pain can stop you from doing things you love, like taking walks, playing sports and socializing, which also has an impact on your mental health. You know the saying “it takes a village to raise a child”, well we believe it takes an army to survive and thrive with chronic pain. Although it’s important that you are in control and are the driver of your pain management, it would be unrealistic to assume you can do this alone. You need the support of friends and family, work colleges or associates and pain specialists
and therapists.
Physiotherapists are experts in handling pain, finding the source of the pain and treating your body holistically. Physical therapy can be very beneficial in managing chronic pain by promoting joint movement, using exercises to reduce stiffness and improve muscle strength – all of which can reduce your pain and improve your mobility which may help with daily activities. Specific nerve mobility treatments can help reduce sensitivity to pain and massage has always been a trusty stalwart as it reduces stress and anxiety as well as pain.
This month we’ve put together a range of resources that can help you learn to manage this pain, whatever pain level you’re at.
We have leaflets on the following topics:
- The Strain of Pain: Dispelling the myths behind chronic pain with strategies for managing your pain
- Understanding Chronic Pain
- Skills to Cope with Chronic Pain
- How Physical Therapy Can Help You if You Suffer from Chronic Pain
- How Pain Affects Your Life (infographic)
- Relaxation for Chronic Pain (exercise handout)
- Building Activity into Your Everyday Life If You Suffer from Musculoskeletal Pain
- Chronic Pain: Tips for Managing Activity Levels
These resources are packed with practical tips and advice, along with worksheets, exercise leaflets and infographics that combine to help you master your chronic pain.
You can download the resources here http://bit.ly/34P8hwe
If you’re living with pain on a regular basis, there are many ways we can help so if you need advice, please don’t hesitate to contact us.And if you know anyone who could benefit from any of these resources, please feel free to share this blog post with them.
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In recent years, saunas have gained popularity not just for relaxation but for their powerful health benefits. Whether it’s a traditional Finnish sauna or an infrared version, the practice of sitting in high heat offers more than just a moment of peace—it may significantly support your physical and mental wellbeing. Regular sauna sessions are now being backed by growing scientific evidence showing benefits for heart health, stress relief, muscle recovery, skin health, and even longevity. Here’s how adding a sauna to your weekly wellness routine can help improve your overall health. ðĨ What Is a Sauna? A sauna is a small, heated room designed to induce sweating through exposure to high temperatures. The two main types include: • Traditional (Finnish) sauna – Uses dry heat, typically from a wood stove or electric heater, with temperatures ranging from 70°C to 100°C (158°F–212°F). • Infrared sauna – Uses infrared heaters to warm the body directly at lower temperatures (45°C–60°C), making it more tolerable for longer durations. Whether you prefer dry heat or infrared, the benefits are surprisingly similar. ð 1. Cardiovascular Health and Longevity Saunas Are a Workout for Your Heart Regular sauna use mimics moderate cardiovascular exercise. As your body heats up, your heart rate increases and blood vessels dilate, improving circulation and reducing blood pressure. A 2015 study published in JAMA Internal Medicine found that men who used saunas 4–7 times a week had a significantly reduced risk of: • Cardiovascular disease (CVD) • Sudden cardiac death • All-cause mortality Key takeaway: Using a sauna multiple times a week can support heart health and even extend life expectancy. ð 2. Stress Reduction and Mental Wellbeing Heat Helps You Relax—Physically and Mentally Saunas promote the release of endorphins—your body’s natural “feel-good” chemicals. The calming, quiet environment of a sauna can also trigger a parasympathetic nervous system response, helping to reduce: • Cortisol (stress hormone) levels • Anxiety and mental tension • Symptoms of mild depression Many people find that stepping into a sauna creates a meditative, grounding experience that improves sleep quality and mental clarity. ð§ 3. Brain Function and Dementia Risk Sauna Use May Protect Cognitive Health Regular heat exposure may not just relax your mind—it could also preserve it. Finnish researchers have linked frequent sauna use to a reduced risk of Alzheimer’s and dementia. The proposed mechanism is improved cardiovascular function and reduced inflammation, both of which support healthy brain aging. Heat shock proteins (HSPs), activated during sauna use, may also protect neurons from damage and oxidative stress. ðŠ 4. Muscle Recovery and Exercise Performance Support Recovery After Workouts Post-exercise sauna use can help athletes and active individuals speed up recovery by: • Increasing blood flow to tired muscles • Reducing muscle soreness • Aiding in the removal of metabolic waste products • Loosening tight joints and soft tissues Some athletes report improved endurance and reduced fatigue when combining sauna sessions with their training schedules. ðŋ 5. Detoxification and Sweating Flush Out Toxins Naturally Saunas promote deep sweating, which can help eliminate: • Heavy metals (e.g., mercury, lead, cadmium) • BPA and phthalates • Other environmental toxins While your liver and kidneys do most of the detoxifying work, sweating can act as an additional route for eliminating waste products. Note: Always hydrate properly to support this detox process. ð§âïļ 6. Skin Health and Appearance Clearer, Healthier Skin Regular sauna use can benefit the skin by: • Opening pores and promoting deep cleansing • Increasing circulation to the skin, giving it a healthy glow • Removing dead skin cells and improving tone • Possibly reducing acne and blemishes through reduced inflammation This makes sauna therapy a popular adjunct to skincare routines, especially in colder months when skin often feels dull or dry. ðĪ 7. Improved Sleep Quality From Heat to Deep Rest Many sauna-goers report better sleep following a session. The reasons? • Body temperature naturally drops after a sauna, mimicking the natural cooling that occurs before sleep • Lower cortisol levels help the mind wind down • Muscles are relaxed, reducing physical tension that can interfere with rest A short sauna in the evening—followed by a cool shower—can be a powerful pre-bedtime ritual. ðĶī 8. Joint Pain, Arthritis, and Chronic Conditions Natural Pain Relief For those living with osteoarthritis, fibromyalgia, or chronic back pain, saunas may offer gentle, non-invasive relief. The warmth penetrates joints and muscles, increasing blood flow and easing stiffness without the need for drugs or invasive procedures. Infrared saunas, in particular, may benefit people with joint conditions due to their deeper tissue penetration and lower heat tolerance requirements. ðĶ 9. Immune System Support Saunas May Help You Fight Off Illness Heat exposure temporarily raises your body temperature, mimicking a fever and potentially helping to: • Boost white blood cell production • Improve immune surveillance • Reduce your likelihood of catching colds and flu While not a substitute for healthy living or medical care, regular sauna use may contribute to a more resilient immune system. 𧎠10. Cellular Health and Inflammation Triggering the Body’s Repair Mechanisms Heat stress activates heat shock proteins (HSPs), which help prevent cellular damage and support protein repair. Regular sauna use has also been associated with reduced systemic inflammation—an underlying factor in many chronic diseases, including: • Heart disease • Type 2 diabetes • Autoimmune conditions By enhancing mitochondrial function and reducing oxidative stress, saunas may help keep your cells working optimally. â ïļ Safety Tips for Sauna Use While the benefits are extensive, it’s important to sauna safely: • Stay hydrated before and after • Limit sessions to 15–30 minutes (shorter if you’re new) • Avoid alcohol or heavy meals before sauna use • Consult your GP if you have cardiovascular issues, low blood pressure, or are pregnant ð Final Thoughts: Should You Start a Sauna Routine? Incorporating regular sauna use into your wellness routine can deliver a wide range of health benefits—from better heart health to stress relief, improved recovery, and glowing skin. Whether you use it after exercise, as a way to wind down after work, or as a weekly ritual, the sauna is more than a luxury—it’s a proven wellness tool.
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